Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

A 30-minute, Or Less, Full Body Workout


Most people do not have the time to do biceps and back one day, then legs and shoulders the next, then triceps and abdominals the next day. So here is a short, and every effective full body weight session you can easily get done in 30 minutes or less. Your muscles will feel the workout but you will not have the muscle soreness that will prevent you from your other training

Do this program two times a week. You are going to do drop sets. This means you are going to do three sets back to back without resting. Obviously if you ar not experienced with liting weight you will start with one set then more up to the three sets. You are going to work your larger muscles first. The order goes something like this:

Leg extension

Leg Press

Hamstring Curl

Close Grip Lat. Pull Down

Pull Over or Seated Row

Bench Press

Chest Fly

Triceps

Bicep Curls

Lateral Shoulder Raise

For every exercise write down the weight and the number of repetitions you do for your first set only. Do fifteen repetitions, once you get to the fifteenth repetition drop the weight down about 25% then do as many repetitions as you can, then again without rest drop the weight down and do as many repetitions as you can. If on the first set you cannot make fifteen repetitions, no problem, do as many as you can then drop the weight and keep going as I mentioned.

Write down the weight and number of repetitions you did for the first set only. For your next workout, if you made it to fifteen repetitions increase the weight. If you did not make it to fifteen repetitions, keep the weight the same and try to do more repetitions than you did last time. This will constantly push you to trainer harder. Try and do the exercises in the exact same order every time.

Not resting will really fatigue the muscle, but only while lifting at that time. You will still be able to do your other training. Training this way will stimulate muscle growth because you are causing the muscles to fail. In fact, on your third set you may only be lifting the bar with no weights on it at since your muscle is failing. That is one reason you will want to do this workout on some type of machine unless you have a spotter. Get past how much weight you are lifting, just let your muscles fail.

After a few sessions switch the type of exercise you are doing. Instead of a chest fly do a decline bench, then latter do an incline bench. Instead of a close grip lat. pull down do a seated row, but keep the same basic order, working the larger muscles to the smaller muscle.

You should be able to get this fully body weight session done in thirty minutes or less. Now go run!

--

Please feel free to publish this article in your Newsletter or on your Website (with Resource Box included).

About The Author

Dr. Jeffrey Banas is a Chiropractic Sports Physician, and triathlete, practicing in Mesa, AZ. If you would like to contact Dr. Banas, he can be reached at his office at 480-633-6837, or by visiting his web site at www.personal-weight-loss-help.com

drjeffbanas@yahoo.com


MORE RESOURCES:

Geek

Nestle researching “exercise in a bottle” to overclock your metabolism
Geek
It has been a major target of study for diabetes researchers since it can control the body's metabolism of glucose, and obesity research has looked into whether it could make our bodies burn more fat with less exercise. More to the point, what if we ...



cleveland.com

Trainer Tony Horton lightens up in new P90 DVD exercise program: Stretching Out
cleveland.com
The former, pegged for Mondays, Wednesdays and Fridays, consists mostly of calisthenics and cardiovascular exercise while the latter, for Tuesdays and Fridays, is focused on strength-building. There's also a "Saturday Special" workout, a remarkably ...



Medical News Today

Sleep apnea linked to impaired exercise capacity
Medical News Today
Eventually, 15 men and women with moderate to severe apnea and 19 with mild or no apnea (the controls) took part in the CPET aerobic fitness assessment. After undergoing resting state assessments, the participants were asked to pedal an exercise bike, ...

and more »


ABC News

Weight Loss and Exercise, According to Rick Ross
ABC News
Rick Ross had two seizures in a single day, sending him to the hospital three years ago. Health didn't concern the 300-pound rapper then, but he's shed nearly 100 pounds in the last seven months by eating healthier foods and embracing a high-intensity ...

and more »


Entertainment Weekly

Adam Pally talks 'Shape Up' exercise routine: 'One bagel at a time'
Entertainment Weekly
Adam Pally hasn't been known for playing the most fitness-obsessed characters, but the actor partnered with Ubisoft for Shape Up, a game that lets players exercise from the comfort of their own home using the Xbox One's Kinect camera.



Tech Times

Too Lazy to Exercise? Nestlé 'Exercise in a Bottle' May be Right for You
Tech Times
Food and nutritional products may soon contain an ingredient that could provide the body with some of the benefits of physical exercise. Researchers, however, cautioned that no single product could augment all of the positive effects of being ...
Nestlé's 'Exercise In A Bottle' May Give Obese People Jumpstart On Healthier ...Medical Daily
The Skinny on Nestle's New Exercise in a Bottle ProjectABC News
Nestlé 'Exercise in a Bottle' Helps People Living A Sedentary LifestyleScience World Report
The Daily Meal -OregonLive.com -Bloomberg
all 98 news articles »


Free 'Burn off the Bird' exercise class
News & Observer
If you're feeling a bit sluggish on Friday after all that Thanksgiving feasting, you might consider taking advantage of a free exercise class offered by O2 Fitness. Free “Burn off the Bird Bootcamp” classes are scheduled at all 10 locations in the ...

and more »


How Exercising Helps You Get More Done
Forbes
But before you tell me you don't have time for exercise, I'm going to share an important truth with you. Not only do you have time to exercise, exercise actually makes you more productive. It's a no-brainer, must-do for entrepreneurs, career warriors ...



6 Reasons Why You Can't Out-Exercise An Unhealthy Diet
Huffington Post
"Consume excess calories and you have to counterbalance them," says Sara Haas, RDN, spokesperson for the Academy of Nutrition and Dietetics. "And it's hard to get enough exercise in to undo the calories you'll get in a double cheeseburger with French ...

and more »


AZ Latino families learn tools of healthy eating, exercise
KPHO Phoenix
Salsa, Sabor y Salud is designed to teach families like hers the importance of combining eating right with exercising regularly. "We want to just keep building our family and not only our family but our health," Espinoza said. That's exactly what this ...

and more »

Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright © 2006 Luminati Inc. All rights reserved.